Warm up
2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through at a slow pace.
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Strength
Close Grip Chin-ups:
5 x 5. Rest 90s-2:00
Options:
– Partner Assisted
– Bodyweight
– Add additional weight.
– Supinated Grip
– All 5 sets should be “work” sets so peform 2-3 warm-up sets.
Metcon
AMRAP 20:
Row 500 Meters
15 SDHP (53, 35)
15 Box Jumps w. step down (24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups per round)
L2: (45, 25) (20, 15)
L1: (35, 25) (20, 15 Step-ups)
Additional Scaling Options
– Rowing: Sub 400 meter Run or 60s of Double Unders or Double Under Attempts + 25 Air Squats per round. Or 60s on Assault Bike
Extra Credit
DB California Presses: 3 x 15. Rest 30s.